Ten Sets of Ten

One routine I always cycle into my weight training regimen is ten sets of ten. Used by Russian Olympians to build muscle and strength, it's brutal if done correctly.

Create a circuit of excercises of any order for your target muscle group. Then just perform ten sets of ten reps. But you cannot stop for rest longer than it takes to change the weight or to drink water. You just keep moving. This workout gives you a great pump and makes you SWEAT. And awards you with people thinking you're a freak when they see you.

Saves alot of time too. But be forworned. . . this is an advanced training technique. Beginners, don't try this at home!

RM

Cardiovascular Excercise Variety

One of the things that really helps me to slash fat and keep it off is using variety when I do cardio. For example. When I weight train, my body gets used to doing the same things repeatedly. That's both physically and mentally boring. Would you like eating the same thing every day? I don't think so! :)

Some tips to spice it up: If you work out at a gym, you can utilize a different piece of equipment each day, use some of the multiple programed workouts, or use a different pace or incline. If you walk, run, or bike outside, a different route each day offers variety. And, of course, speed or intensity can also be changed.

Doing any of these activities alone can also get old, so bring a friend! Just remember: no matter what you do for excercise, you need to be able to stick to it- so make it fun and exciting!

R. M.

Great Trip

I got back from my trip to San Francisco this last weekend. Boy, how I love to fly! It's like a mini vacation. Even if it's for work. I got to work with two great photographers (Charles Renfroe and Frank Celaya) in creating some beautiful work. Locations included an old military installation almost under the Golden Gate Bridge and some neat grafitti covered ruins. I can't wait to show you.

As for "The City," I could hardly believe the hills there. I have found a new calling - to start a brake business. Just kidding!

I got to eat at this marvelous restaurant called "Foreign Cinema" where you can watch a classic movie outside on the patio.
It was the best prepared halibut I'd ever had. And talk about the margaritas!

Overall, I couldn't be more thankfull for the great hospitality and professionalism shown me by my two photographer hosts.


What a productive weekend and a great trip!

RM

Gettin' Ripped 'n Ready!

This is what I do to get ready for a photoshoot. Starting about 2 weeks out, I raise the amount of cardiovascular training at the gym- aside from what I normally do outside. Then, I cut carbohydrate intake in half and double protein intake. My workout changes slightly as well, performing higher repititions (10-15) to deplete carbohydrate reserves. And I make sure I drink at least a gallon of water a day. For the first week of this I add salt to everything I eat. This creates a shocking effect to my body to release more body water when I try to completely omit salt the second week.

During that second week I continue with the doubled protein intake and also the water consumption. I start adding carbohydrates in small increments, paying very close attention to the way I look in the mirror. This action in combination with dropped salt and added water consumption refills my muscles after carb depletion.

It's the last three days that are very important. In this phase every variable stays the same except that cardio is skipped and water is tripled. Cardio is mimimized to maintain filled muscles. Water is tripled because the more water you drink the less you hold, therefore creating fairly dry and hopefully, paper-thin skin. On the day of photoshoot, I drink no water and eat just protein and good carbs for energy: foods such as apples, yogurt, cottage cheese, chicken breast, ground turkey, oatmeal, grapefruit, bananas, raisins and protein bars.

Sound kinduv extreme? It is. Recommended only for serious fitness, physique and figure opportunities. Worth the effort most of the time!

Still, for most people, I guess my advice would be "Don't try this at home."

RM

Sand Blasted!

This last weekend I went to the Imperial Sand Dunes for a photoshoot. Wow! I've never seen so much sand. It was interesting to see all the dune buggys, four wheelers and dirt bikes. Looked like fun to me. I took a picture of one of my friends in someone's dune buggy. As for the shoot, we got some great video footage of me climbing and runnin' around in the sand. I can't wait to put it on the website! I really enjoy aquiring new material.



By the way, this image ain't me! It's my friend Alex at the The Imperial Sand Dunes about a year ago. Both stills and video from my own Dunes shoot should be edited and up on the site in a week or so.

Speaking of new material, this coming weekend I am taking a trip to San Francisco to shoot with two wonderful photographers - Charles Renfroe and Frank Celaya. I just love creating beautiful works of human figure art. I'll let y'all know how it turns out when I get back!

RM

Gotta get my "beauty rest"

I've found that its really important for me to get enough sleep. To recover properly and reap the most benefit from my workouts, I need at least 7-8 hours of sound sleep.

Many people think that when we workout we are "building" muscle tissue. Actually, challenging our muscles has the effect of breaking down those tissues. Our bodies react to the damage, by repairing and improving. When we sleep, we're giving our bodies an opportunity to repair themselves, healing the micro-tears in the tissue by building more muscle tissue.

Plenty of quality sleep is CRUCIAL for this process. There is a fine line between not getting enough and getting too much. But as to building and maintaining muscle, my personal experience has convinced me to risk the high end.

Doesn't hurt too much.RM

Faster metabolism through eating.

You can actually speed up your metabolism by eating more often. You don't have to eat more calories, just eat smaller portions throughout the day.

For example, instead of eating 3 large meals a day, (breakfast, lunch, and dinner) try splitting those portions in half and eat every 2-3 hours. Picture your metabolism as a fire that you need to keep burning all day.

There are two types of fuel that you can use. One is a big log and the other is kindling. Kindling will burn quickly and efficiently, creating the most heat. A big log will burn slowly, with not as much heat. Slowly feeding the fire all day with small amounts of kindling will burn the most efficiently and create the most heat.

In terms of your metabolism, you will burn more calories, use your energy more efficiently and store less fat.

RM